29.3 million American adults have a diabetes diagnosis, with 1.5 million more diagnosed each year. Furthermore, experts say not only an additional 9.7 million cases remain undetected, but 115.9 million more Americans are on track to develop this potentially deadly disease.
12.3% of all US adults with diagnosed diabetes—started using insulin within a year of their diagnosis.
But what are the top 10 warning signs of diabetes, and how can you prevent it from affecting your health? In this article, we’ll explore the most common symptoms, as well as natural, effective prevention methods. But first, let’s delve into what this disease is in the first place.
What is diabetes?
Diabetes, or diabetes mellitus, is a complex group of diseases characterized by high blood sugar levels (hyperglycemia). Hyperglycemia results from the body’s inability to produce or effectively use insulin, a hormone that’s crucial for converting glucose into energy.
When the body produces enough effective insulin, it controls blood sugar levels by moving glucose from the blood into cells. If insulin is insufficient or ineffective, glucose stays in the blood, raising blood sugar levels and preventing its conversion into energy–potentially leading to serious health issues.
The most prevalent forms of diabetes are:
- Prediabetes: This asymptomatic form involves high glucose levels–but not high enough for a diabetes diagnosis. It typically stems from insufficient insulin production or insulin resistance–meaning the body’s cells don’t respond adequately to insulin, causing the pancreas to produce more, which builds up in the blood.
- Type 1 diabetes: Often diagnosed in children and young adults, this form occurs when the body doesn’t produce enough (or any) insulin. While there’s no known cure for type 1 diabetes, managing your condition through lifestyle interventions can greatly reduce complications.
- Type 2 diabetes: The most common form, this typically develops in adults over 45–but in recent years, has been increasingly diagnosed in younger people. It’s caused by the body’s ineffective use of insulin. You can reverse type 2 diabetes–or put it into remission–with healthy lifestyle habits.
- Gestational diabetes: This occurs in women with genetic predispositions during pregnancy, and can indicate a potential risk for other forms of diabetes later in life. Gestational diabetes usually resolves after birth, and can be managed with blood sugar monitoring, diet, and sometimes medication.
What causes diabetes?
Type 1 causes
Type 1 diabetes is primarily caused by an autoimmune reaction, where the body mistakenly attacks its own insulin-producing beta cells in the pancreas. This destructive process can go unnoticed for months or even years before symptoms arise.
Genetics can also play a role. Researchers have found that Caucasian type 1 diabetes patients often carry genes called HLA-DR3 or HLA-DR4. These genes are associated with a higher susceptibility to autoimmune diseases.
Similarly, the HLA-DR7 gene may increase diabetes risk among African Americans and HLA-DR9 among those of Japanese descent.
Despite these genetic predispositions, not everyone with these genes will develop type 1 diabetes. Environmental factors, such as viral infections, can also trigger its onset.
Type 2 causes
Type 2 diabetes results from a combination of factors, including:
- Excess weight–abdominal fat, in particular–can significantly disrupt insulin function and contribute to insulin resistance.
- Physical inactivity: Lack of exercise not only contributes to obesity but independently increases the risk of diabetes. Inactive lifestyles lead to higher free fatty acid levels in the bloodstream, which decrease insulin sensitivity and elevate blood glucose levels.
- Unhealthy diet: Poor dietary choices–namely, eating many sugary, highly processed foods–causes frequent spikes in blood sugar levels. Over time, this can strain the pancreas and lead to insulin resistance. These dietary choices can also contribute to obesity, increasing your diabetes risk.
- Lack of sleep: Sleep deprivation causes physiological stress and impairs insulin use, potentially leading to insulin resistance and heightened diabetes risk. Consistently getting fewer than six hours of sleep per night can impair glucose tolerance, which can impact the body’s ability to metabolize sugars–a precursor to diabetes. Conditions like sleep apnea can put you at a 1.5 to 3 times higher risk of developing diabetes.
- Stress: Chronic stress wreaks havoc on your health by persistently elevating blood sugar levels through the release of hormones like cortisol and adrenaline. It can also lead to unhealthy lifestyle choices (such as unhealthy eating), further exacerbating the risk of diabetes through inflammation.
- Genetics: As with type 1, research shows that having certain genes in your family can raise your likelihood of developing type 2 diabetes. These genes can affect how insulin is produced or functions in the body, or how the genes interact with environmental factors like diet and exercise.
- Polycystic Ovary Syndrome (PCOS): PCOS is a condition that disrupts a woman’s endocrine system, increasing androgen levels (male sex hormones like testosterone). Insulin resistance is common in women with PCOS, leading to high insulin levels in the blood, and potentially progressing to type 2 diabetes. Experts believe up to 40-50% of women with PCOS will develop prediabetes or type 2 diabetes by age 40.
What are the 10 warning signs of diabetes?
While many symptoms of type 2 diabetes are subtle, it’s crucial to recognize them early to prevent severe complications. Here are the most common 10 warning signs that should prompt further investigation.
- Frequent urination (polyuria) Frequent urination–especially at night–is often one of the first indicators of high blood sugar. Insulin helps cells absorb glucose to use as energy, and when this process fails, it leads to elevated blood sugar levels. This excess sugar overburdens the kidneys, which try to reabsorb the glucose. When the kidneys can’t keep up, the surplus is expelled in the urine.
- Excessive thirst (polydipsia) Unquenchable thirst is another early warning sign of diabetes, often accompanying frequent urination. In diabetics, excess glucose accumulates in the blood, overloading the kidneys as they attempt to filter and absorb this surplus. When the kidneys falter, glucose spills into the urine, dragging along other bodily substances like electrolytes–causing dehydration. This dehydration triggers intense thirst, prompting increased fluid intake–which in turn causes more frequent urination. Without managing blood sugar, this cycle of excessive urination and thirst continues.
- Increased appetite (polyphagia) Insatiable hunger–especially after eating–is a common symptom of diabetes. When there’s insufficient insulin or the body can’t use insulin effectively, glucose isn’t converted into energy for cells but instead builds up in the bloodstream. This leaves the body’s cells starved for glucose, despite high blood sugar levels. Consequently, the brain signals excessive hunger in an attempt to obtain more glucose. But without properly functioning insulin, eating more won’t satisfy this hunger, as the glucose continues to circulate in the blood instead of fueling cells.
- Unexpected weight loss Sudden, unintended weight loss is another significant warning sign of diabetes–particularly type 1, although it can also occur in type 2. This happens because high blood sugar levels lead to frequent urination, meaning you excrete not only sugar but also calories. This, coupled with both dehydration and the inability of the body to metabolize food, results in rapid weight loss.
- Fatigue and mood changes Feeling unusually tired and lethargic could be a sign that your body isn’t effectively using glucose for energy. Dehydration from frequent urination can also contribute to this fatigue. Furthermore, high blood sugar can affect your mood by mimicking symptoms of depression, such as low energy and disinterest in daily activities. Or you may feel irritable or anxious.
- Blurred vision High blood sugar levels can cause fluid shifts within the eye’s lens, leading to swelling and changes in its shape. These alterations disrupt the lens’ ability to focus light accurately on the retina, resulting in blurry vision.
- Slowly healing wounds or frequent infections Slow-healing cuts and infections are common symptoms of diabetes, due to high blood sugar impairing blood flow and disrupting the natural healing process. People with diabetes often experience prolonged healing of sores–particularly on the feet. Women may also struggle with frequent bladder and yeast infections. What’s more, diabetes can weaken the immune system, increasing susceptibility to infections–especially in the gums and bones supporting the teeth. This can lead to:
- Gum recession
- Loosening teeth
- Sores or pus-filled pockets in the gums
- 8. Pain, numbness or tingling in extremities Numbness or tingling sensations may also indicate diabetes, as high blood sugar can damage nerves throughout the body. This condition (called diabetic neuropathy) most commonly affects nerves in the legs and feet, but may also impact the hands. Symptoms can vary depending on which nerves are affected, but typically include pain, numbness, or tingling in these areas.
- 9. Areas of darkened skin (acanthosisnigric ans) Darkened skin in creases of the body, such as the neck or underarms, often signifies insulin resistance. Elevated insulin levels can trigger overgrowth and darkening of skin cells in these areas.
- 1o. Dry mouth (xerostomia) Dry mouth is a hallmark sign of both type 1 and type 2 diabetes, affecting an estimated 40-80% of people with either condition. Contributors to this symptom include:
- High blood sugar levels leading to reduced saliva production
- Dehydration
- Nerve damage, which can impair salivary gland function
- Oral infections, such as thrush
Other symptoms: Beyond the primary warning signs, consider diabetes screening if you experience:
-
-
- Intense itching, often in the genital area, due to irritation from excessive glucose in the blood affecting nerve endings
- Sexual impotence, resulting from general weakness, muscle breakdown, or changes in blood flow and nerves
- Diabetic unconsciousness (hyperglycemic coma) due to the body breaking down fats instead of glucose, producing ketones. If ketones build up excessively (unlike controlled levels in a ketogenic diet), it can lead to dangerous blood acidity and unconsciousness.
-
If you notice any of these symptoms, consult your healthcare provider right away.
How diabetes affects your health
Diabetes can have devastating impacts on multiple bodily systems, increasing the risk of various complications, including:
Heart disease: Diabetes significantly heightens the risk of heart-related issues, including coronary artery disease–which can lead to heart attacks or strokes. This is because high blood sugar levels can cause fatty deposit build-ups in blood vessels, blocking or stiffening vessels over time.
High Blood Pressure: Diabetes can also contribute to high blood pressure. This happens because the disease not only triggers changes in the blood vessels but increases the amount of fluid in the body–both of which make it harder for the heart to pump blood.
Vision issues: Diabetics face an increased risk of several eye conditions due to high blood sugar levels, including:
- Diabetic retinopathy
- Cataracts
- Glaucoma
High blood sugar damages the retina’s blood vessels, which can lead to the above conditions, as well as symptoms like:
- Sudden vision changes
- Blurry vision
- Floaters
- Blindness, if untreated
Regular eye exams and blood sugar balance are vital for combating these potentially life-changing issues.
Foot and skin problems: Foot complications are common but very serious for diabetics.
Diabetic neuropathy (nerve damage) can reduce sensation in the feet, making injuries like cuts or blisters harder to detect. Furthermore, poor blood flow slows the healing process, heightening the risk of infections and ulcers.
Skin issues: Diabetes also raises the risk of skin conditions, including bacterial and fungal infections. It’s crucial that patients inspect their feet daily and consult healthcare providers regularly to prevent severe foot conditions and, potentially, amputation.
Kidney damage: Diabetes is a major risk factor for diabetic nephropathy (kidney damage), due to high blood sugar narrowing or clogging blood vessels in these vital organs. Experts estimate that 20-40% of those diagnosed with diabetes will develop this condition.
Hearing loss: Diabetes can also lead to hearing loss. Over time, both high and low blood sugar levels can damage the small blood vessels and nerves in the inner ear, impairing the transmission of auditory nerve signals.
Brain and memory issues: Diabetes can damage blood vessels in the brain, as well, increasing the risk of stroke and memory loss. Pathological changes in blood vessels can particularly impact cerebral vessels, leading directly to strokes.
Stroke: And unfortunately, diabetics who experience a stroke tend to have higher mortality rates and worse recovery outcomes if their glucose levels are not well-controlled.
While these risks may sound scary, understanding and taking proactive measures to prevent them is vital. It can make a significant difference in your health, improving your quality of life.
Natural ways to fight diabetes
While methods to prevent type 1 diabetes are still unknown, type 2 diabetes is certainly preventable and manageable with lifestyle adjustments.
Check your risk.
If you’re concerned about developing diabetes, consider blood glucose testing–especially during pregnancy. Doctors typically conduct an assessment to categorize your risk level, followed by a simple blood test.
From there, you can work together to devise a plan, likely incorporating some or all of the following lifestyle modifications.
Adopt a low-glycemic (GI) diet.
A low-GI diet consists of foods that have a minimal impact on blood sugar levels. Low-GI foods digest more slowly than high-GI foods, resulting in more gradual increases in blood sugar (rather than sharp, sudden spikes) and improved insulin sensitivity.
Start by simply replacing high GI foods like white bread and sugary breakfast cereals with lower GI alternatives such as multigrain or whole wheat bread and oatmeal. And include plenty of protein, healthy fats, and fiber-rich foods, such as:
- Chicken
- Legumes
- Salmon
- Avocado
- Nuts
- Apples
- Strawberries
- Spinach
- Kale
Studies show this diet can reduce your risk of developing type 2 diabetes by 8-40%. Check the glycemic index for more information.
Limit alcohol.
Heavy drinking can impair insulin sensitivity and disrupt blood glucose regulation, elevating the risk of type 2 diabetes. That’s because alcoholic beverages contain simple carbohydrates, which spike blood sugar levels, followed by a sharp decrease.
So if you imbibe, do so sparingly. And stick to lower-sugar options, such as:
- Dry, light wines
- Light beers
- Liquors mixed with sparkling water
Exercise regularly.
Physical activity helps your body use insulin more effectively to regulate blood sugar. In addition to reducing intramuscular fat content, exercise significantly boosts glucose uptake in muscles.
It also supports insulin sensitivity by activating pathways like the adenosine monophosphate-activated protein kinase (AMPK). The AMPK plays a key role in cellular energy homeostasis.
Aim for at least 150 minutes of moderate activity per week. And consider including a mix of:
- Aerobic exercise, such as walking or cycling
- Strength training
- Yoga and/or Pilates
Try herbal remedies.
Certain natural supplements can help manage blood glucose levels because they contain antioxidants and other compounds that improve insulin sensitivity. Some research-backed options include:
- Cinnamon
- Fenugreek seeds
- Alpha-lipoic acid
Always consult with a healthcare provider before starting any new supplement.
De-stress.
As you learned above, stress can affect blood sugar levels. Stay relaxed with science-backed stress reduction techniques, such as:
- Mindfulness
- Meditation
- Breathing exercises, such as box breathing (inhaling, holding your breath, exhaling, and holding your breath all for a count of four)
Get plenty of sleep.
As previously discussed, poor sleep affects blood sugar levels and insulin sensitivity. So aim for 7-9 hours of sleep per night.
If you struggle to fall or stay asleep, try meditating or unwinding with a book and/or some chamomile tea. A calming bedtime routine can help you relax and get more restorative rest.
Diabetes is a serious and pervasive condition that affects all aspects of your health. Now that you know the top 10 warning signs, consider the tips listed above, and work with your doctor if you notice any changes in your well-being. You can win the fight against diabetes and live a longer, healthier life–naturally.
References:
Statistics About Diabetes | ADA
Pathophysiology of diabetes: An overview – PMC
Hyperglycemia and hypoglycemia in type 2 diabetes – InformedHealth.org – NCBI Bookshelf
Role of Insulin in Health and Disease: An Update – PMC
Insulin Resistance & Prediabetes – NIDDK.
Diagnosis and Classification of Diabetes Mellitus – PMC
Youth-Onset Type 2 Diabetes: The Epidemiology of an Awakening Epidemic
Type 2 Diabetes in Youth: New Lessons from the SEARCH Study – PMC
Type 1 Diabetes – A Clinical Perspective – PMC
Genetics of the HLA Region in the Prediction of Type 1 Diabetes – PMC
Race-specific type 1 diabetes risk of HLA-DR7 haplotypes
Investigation of the mode of inheritance of insulin-dependent diabetes mellitus in Japanese subjects
Viral Trigger for Type 1 Diabetes – PMC
Why Does Obesity Cause Diabetes? – PMC
Genetics of type 2 diabetes – PMC.
Insulin Resistance in Polycystic Ovarian Syndrome – PMC
Know the signs and symptoms of diabetes – PMC
Sleep apnea and type 2 diabetes – PMC
Sleep Apnea and Diabetes: Insights into Emerging Evidence – PMC
Insulin and the kidneys: a contemporary view on the molecular basis – PMC
Hyperglycemia and hypoglycemia in type 2 diabetes – InformedHealth.org – NCBI Bookshelf
The Treatment of Impaired Wound Healing in Diabetes: Looking among Old Drugs – PMC
Peripheral Diabetic Neuropathy – StatPearls – NCBI Bookshelf
Update knowledge of dry mouth- A guideline for dentists – PMC
Vascular complications of diabetes: mechanisms of injury and protective factors – PMC
Diabetic Retinopathy: A Position Statement by the American Diabetes Association
The Bidirectional Link Between Diabetes and Kidney Disease: Mechanisms and Management – PMC.
Diabetic Kidney Disease – NIDDK
Diabetes mellitus and hearing loss – PMC
Cerebrovascular Complications of Diabetes: Focus on Cognitive Dysfunction – PMC
Hypertension with diabetes mellitus: physiology and pathology.
Dietary Glycemic Index and Load and the Risk of Type 2 Diabetes: Assessment of Causal Relations
Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials – PMC
Dairy Products and Prevention of Type 2 Diabetes: Implications for Research and Practice – PMC.
Dietary fats and prevention of type 2 diabetes – PMC.
Alcoholism and Diabetes Mellitus – PMC
5′ adenosine monophosphate-activated protein kinase, metabolism and exercise.
Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis – PMC.
Mind–Body Interactions and Mindfulness Meditation in Diabetes – PMC
Leave a Reply